April 21, Group Effort and Tech Support

Hello WOW 5Kers!

Group Effort Details

For this Saturday's group effort, we will meet at 7:45 AM at the pavilions at Elaine T. Valencia Park (E 104th Ave. and the Platte River) for a warm up and head out at 8:00 AM. This will provide our group the most flexibility for distance and/or duration. You can either go on an out-n-back, a loop or a combo of the two. If you would like a map, you can print one from the April 7 post.

This Saturday wraps up another two week training period, so please have your updates turned in as soon as you can! The next two weeks will consist of one week of intensity and one week of taper, with no long effort on April 28 to start the taper (time to let your body recover, rest and get ready for the 5K). If your goal event is not the 5K, please be sure to remind me of that and I will build your plan accordingly.

Technical Support

Does your plan include intervals or circuits? Have you noticed that you miss your 1, 2 or 3 minute mark? Well... This little gadget might be helpful. Not only will it time your fast/easy intervals, it will work for timing your strength training circuits or any heart rate zone work you do.

The GYMBOSS

http://www.gymboss.com/ 

April 14, Group Effort

Hello WOW 5Kers!!

Let's meet up at E. 120th Ave. x Quebec St. at 7:45 am for a warm up and then head out on our walk/run at 8:00 am.  Look forward to seeing you all there tomorrow!

April 7, Saturday Group Effort

Hello WOW 5kers!

 

This weekend we will meet at the same place, at the same time... Hwy 85 x Platte River, 7:45 AM for warm up and head out at 8:00 AM.  There will be two options this weekend. 

Option one - repeat the south route, for an out-n-back at your distance or duration. Your base mile markers are the first road crossing at 1.5 miles (3 miles round trip) and the second road crossing at 3.5 miles (7 miles round trip). 

Option two - is a dual loop to the north. The outer loop is 1.2 miles and inner loop is .6 miles. These loops can be repeated in any order to match your training plan. They also provide a great format to practice pacing.  

Here is a map of the loops.

 

See you Saturday!!

 

March 30, Group Effort - E. 104th Ave x Platte River

Hello WOW 5Kers!

This Saturday, March 30, we will be meeting at 7:45 AM at the fishing pavilion on E. 104th Ave., just west of the Platte River and Hwy 85.  After warming up, we will head out for our group effort at 8:00 AM.  This trail is smooth and flat and is great for distance or duration, which ever your plan calls for.  The trail will be marked with a 1 mile turn-around (at the .5 mile mark), 2 mile turn-around (at the 1 mile mark) and so on. There are restrooms at the start and mile 3.5, but there are no water fountains. Be sure to bring your water bottle for the outing and one for re-hydration afterwards.

Meet in the parking lot on the north side of E. 104th Ave.

Route mapped with MapMyRun

http://www.mapmyrun.com/routes/view/78515364

If you have the MapMyRun app on your phone, this will load automatically.

See you Saturday morning!

Saturday, March 24 - Group Effort

Hello WOW 5Kers!

This Saturday, March 24, we will be meeting at Benedict Park off of Skeel St. at 7:45 AM.  We will warm up and then head out on our walk/run at 8:00 AM.  This time, the group will head north on the trail system for a 3 mile out-n-back.  If you were planning to go farther or longer, you can add the loop to the south (2.1 miles) for a total of 5.1 miles.  You can keep adding additional loops and out-n-backs to increase the distance and time.  Please use the maps posted on the blog from last Saturday's group effort.

We will be looking for areas to explore on our Saturday morning outings, expanding our options of terrain and trail locations.  If you have any suggestions, or an area that you love and would like to meet at, post a comment and let us know!

See you all this Saturday!

Happy laces and trails!

March 17 - Group Effort in Brighton!

Hello WOW 5Kers! 
We are going to try a group effort in Brighton this weekend. Meet at Benedict Park at 7:45 AM for an 8:00 AM start. All speeds and distances welcome!! The route has distances that can range from .5 miles to 5 miles.

Let your team mates know if you'll be there by emailing wow5k@unitedpower.com. Families welcome, too! The more the merrier.

Meet up Location:
There is parking at Benedict Park. Access the park from Skeel St. or Eggbert.

Route

This long effort will include a 5 mile route and a 2 mile route (see below, or click here.) Use one of these routes, or visit the site to use this tool to map out a route for your distance.



Running Tech

Garmin

Are you interested in some cool exercise gadgets?  Were you impressed with Coach Karen’s Garmin?  Well, look no further…  They are on sale at Costco!!  Check it out at

http://www.costco.com/Browse/ProductSet.aspx?Prodid=11748783&search=garmin&Mo=5&cm_re=1_en-_-Top_Left_Nav-_-Top_search&lang=en-US&Nr=P_CatalogName:BC&Sp=S&N=5000043&whse=BC&Dx=mode+matchallpartial&Ntk=Text_Search&Dr=P_CatalogName:BC&Ne=4000000&D=garmin&Ntt=garmin&No=2&Ntx=mode+matchallpartial&Nty=1&topnav=&s=1

Exercise Logs

Now that you know how far you went and for how long, including your pace and heart rate, you need a place to log it.  Some people use an exercise log, noting what they did and how they felt, an exercise journal, if you will.  Others use an on-line tool that can graph and track your efforts.  Some sites include mapping features to plan your next outing AND some of these sites will sync with your new Garmin or iPhone.  Look out kids of today, I’m getting tech savvy!

The following is a list of a few sites you can use:

Map My Run

http://www.mapmyrun.com/routes/

USATF

http://www.usatf.org/routes/map/index.asp

Running Map

http://www.runningmap.com/

Runner’s World Route Finder – to find routes near your home that have already been mapped.

http://www.runnersworld.com/route/routefinder.html

Or, if want to create an account at Runner’s World, go to this web site and create a free users-account.

https://member.rodale.com/cas/login?service=http%3A%2F%2Fsso.runnersworld.com%2Frwsso%2Fj_acegi_cas_security_check&returnUrl=http://www.runnersworld.com/0,7904,,00.html

There are a lot of tools you can use; like a training log or route mapper, shoe mileage tracker, etc…

Running Ahead – after joining and creating a user-account, also has a training log, analysis tools and route planner.

http://www.runningahead.com/maps